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Fat is an essential part of a diet. When you consume the right amount of good fats, it can help keep your hair and skin healthy and energy levels high. However, eating too much fat, especially saturated fats, can lead to health complications, such as obesity and diabetes. Here are six fatty foods that are actually good for you:

1. Avocado

Avocados, which are popular in Latin cuisine, are rich in monounsaturated fats, which can help reduce bad (low-density lipoprotein) cholesterol and increase good (high density lipoprotein) cholesterol. Just one half of an avocado has 15 grams of fat, 10 of which being monounsaturated fats. Two grams out of the 10 are polyunsaturated.

2. Nuts

Almost all kinds of nuts are good options to eat because they are packed with the good kind of fats. However, if you are looking for an option that is low in calories, reach for the almonds. One ounce of almonds, which is about 23 whole pieces, has about 14 grams of fat.

3. Salmon

Salmon is one of the few fish options that are known for its fattiness. Salmon, like tuna, mackerel and sardines, contains a good amount of monounsaturated and polyunsaturated fats.

4. Olives

Olives are great add-on ingredients to use. 10 large olives contain five grams of fat with 3.5 grams being monounsaturated. If the flavors are too strong, using olive oil can also be a healthy way to get good fats.

5. Seeds

A wide variety of seeds contain a good amount of healthy fats. For example, one tablespoon of flaxseeds has around four grams of fat. Other kinds of seeds that have monounsaturated and polyunsaturated fats include sesame seeds and pumpkin seeds.

6. Eggs

Not only are eggs a good source of protein, they are also packed with healthy fats. One large egg has about five grams of fat, which includes two grams of monounsaturated and around one gram of polyunsaturated.